{"id":1493055,"date":"2023-03-22T17:55:30","date_gmt":"2023-03-22T15:55:30","guid":{"rendered":"https:\/\/magazine.bkool.com\/?p=1493055"},"modified":"2023-03-22T17:55:32","modified_gmt":"2023-03-22T15:55:32","slug":"macrocycle-mesocycle-microcycle","status":"publish","type":"post","link":"https:\/\/magazine.bkool.com\/en\/2023\/03\/22\/macrocycle-mesocycle-microcycle\/","title":{"rendered":"Macrocycle, mesocycle and microcycle: defining your training plan based on your goals"},"content":{"rendered":"\n<p>Cycling is a sport that requires careful and methodical planning to achieve specific goals.&nbsp;Whether it&#8217;s to build stamina, increase speed, or prepare for a competition, it&#8217;s critical to properly structure your training around your goals.<\/p>\n\n\n\n<p>Periodization is the organization of training in temporary cycles that allow the program to be adapted to the individual needs and specific objectives of each athlete.&nbsp;These cycles are divided into three levels: macrocycle, mesocycle and microcycle.&nbsp;<strong>In this article, we&#8217;ll explore these concepts and see how to apply them to cycling training to optimize your results.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Macrocycle<\/h2>\n\n\n\n<p>The macrocycle is the&nbsp;<strong>longest unit of time in training planning and typically lasts between 6 and 12 months<\/strong>&nbsp;.&nbsp;It is in this period that the general objectives are established and the different mesocycles that compose it are structured.&nbsp;For example, a cyclist preparing for a competition season could establish a 10-month macrocycle that includes different training phases.<\/p>\n\n\n\n<p>A macrocycle can cover different phases or periods, which focus on different aspects of the cyclist&#8217;s performance.&nbsp;These periods include:<\/p>\n\n\n\n<ul><li><strong>General preparation<\/strong>&nbsp;: It is the initial phase of the macrocycle, in which the cyclist works on the aerobic base and muscular strength.&nbsp;The goal is to build a strong physical foundation for the later stages of training.<\/li><li><strong>Specific preparation<\/strong>&nbsp;: In this phase, the training becomes more specific and focuses on the skills and abilities that will be needed in the competitions.&nbsp;For example, if the cyclist competes in road races with hilly terrain, he will focus on improving climbing and hill endurance.<\/li><li><strong>Competition<\/strong>&nbsp;: During this period, the cyclist participates in competitions and events, and training is adapted based on results and recovery.&nbsp;The goal is to maintain optimal performance throughout the racing season.<\/li><li><strong>Transition<\/strong>&nbsp;: This stage marks the end of the macrocycle and is a period of active rest and recovery.&nbsp;The cyclist reduces the intensity and volume of training and focuses on lower impact activities such as swimming or walking.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/12\/Bkool_Exteriores-%C2%A9StudioBruma-24-1-1024x683.jpg\" alt=\"\" class=\"wp-image-1490713\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Mesocycle<\/h2>\n\n\n\n<p>The mesocycle is an&nbsp;<strong>intermediate stage in periodization and generally lasts 3 to 6 weeks<\/strong>&nbsp;.&nbsp;Each mesocycle has a specific purpose within the macrocycle, such as improving aerobic endurance, increasing strength, or fine-tuning technique.&nbsp;To achieve these goals, training is organized into blocks that include different types of sessions, such as road workouts, gym exercises, and active recovery sessions.<\/p>\n\n\n\n<p>It is important to consider the principle of&nbsp;<strong>supercompensation<\/strong>&nbsp;, which refers to the adaptation of the body to the stress of training.&nbsp;After a training session, the body needs time to recover and adapt to the stimulus, resulting in increased performance.&nbsp;Mesocycles should be planned in such a way that recovery periods are respected and overtraining is avoided.<\/p>\n\n\n\n<p>An example of a mesocycle in cycling could be the following:<\/p>\n\n\n\n<ul><li>Weeks 1 and 2: Development of aerobic resistance, with long and smooth runs.<\/li><li>Weeks 3 and 4: Increase in strength and power, with training on slopes and sprints.<\/li><li>Week 5: Active recovery, with short, smooth runs, and flexibility and mobility exercises.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Microcycle<\/h2>\n\n\n\n<p>The microcycle is the&nbsp;<strong>shortest unit of time in periodization and usually lasts between 1 and 2 weeks<\/strong>&nbsp;.&nbsp;Each microcycle is made up of specific training sessions that vary depending on the objective of the mesocycle and the physical state of the cyclist.&nbsp;The distribution of the sessions in the microcycle must guarantee an adequate recovery and adaptation to the effort.<\/p>\n\n\n\n<p>This includes the&nbsp;<strong>type of exercise, intensity, duration, frequency, and recovery<\/strong>&nbsp;.&nbsp;Variability in training is essential to stimulate the body and keep the cyclist motivated.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"940\" height=\"480\" src=\"https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/09\/Diseno-sin-titulo-94.jpg\" alt=\"Virtual Giro d'Italia\" class=\"wp-image-1489692\" srcset=\"https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/09\/Diseno-sin-titulo-94.jpg 940w, https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/09\/Diseno-sin-titulo-94-300x153.jpg 300w, https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/09\/Diseno-sin-titulo-94-768x392.jpg 768w, https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/09\/Diseno-sin-titulo-94-696x355.jpg 696w, https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/09\/Diseno-sin-titulo-94-823x420.jpg 823w\" sizes=\"(max-width: 940px) 100vw, 940px\" \/><figcaption>Photo: BKOOL<\/figcaption><\/figure>\n\n\n\n<p>Properly balancing workload and recovery in the microcycle is critical.&nbsp;For this, different periodization methods can be used, such as linear periodization, in which the volume and intensity of training are gradually increased.<\/p>\n\n\n\n<p>An example of a microcycle in cycling would be:<\/p>\n\n\n\n<ul><li><strong>Monday<\/strong>&nbsp;: Long smooth ride<\/li><li><strong>Tuesday<\/strong>&nbsp;: Strength training in gym<\/li><li><strong>Wednesday<\/strong>&nbsp;: Rest<\/li><li><strong>Thursday<\/strong>&nbsp;: sprint session<\/li><li><strong>Friday<\/strong>&nbsp;: Short and smooth shooting<\/li><li><strong>Saturday<\/strong>&nbsp;: Hill training<\/li><li><strong>Sunday:<\/strong>&nbsp;Long smooth ride<\/li><\/ul>\n\n\n\n<p>Also remember that, with our&nbsp;<strong><a href=\"https:\/\/magazine.bkool.com\/en\/2022\/03\/04\/bkool-workouts-2\/\">Workout Creator<\/a><\/strong>, you can design custom workouts.<\/p>\n\n\n\n<p><strong>BKOOL never stops working to make simulations more and more real.&nbsp;<a href=\"https:\/\/trial.bkool.com\/en?utm_medium=web&amp;utm_source=magazine&amp;utm_campaign=2023_articulo_magazine&amp;utm_content=blog_magazine_definir_plan_en\">Try it FREE for 30 days!<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cycling is a sport that requires careful and methodical planning to achieve specific goals.&nbsp;Whether it&#8217;s to build stamina, increase speed, or prepare for a competition, it&#8217;s critical to properly structure your training around your goals. Periodization is the organization of training in temporary cycles that allow the program to be adapted to the individual needs [&hellip;]<\/p>\n","protected":false},"author":31,"featured_media":1491671,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[94],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Macrocycle, mesocycle and microcycle: defining your training plan based on your goals<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/magazine.bkool.com\/en\/2023\/03\/22\/macrocycle-mesocycle-microcycle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Macrocycle, mesocycle and microcycle: defining your training plan based on your goals\" \/>\n<meta property=\"og:description\" content=\"Cycling is a sport that requires careful and methodical planning to achieve specific goals.&nbsp;Whether it&#8217;s to build stamina, increase speed, or prepare for a competition, it&#8217;s critical to properly structure your training around your goals. 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